SF - Blender
MAP 122%, AC 146% & NM 286% of FTP.
A smorgasbord of Suffering, this session has it all. Originally created in Coach Sir Neal Henderson's Penn State dorm room in 1992, it's his prefered weapon of choice for bringing the pain (shakes). What's in the Blender? First, a variety of longer efforts that build sustained power while also making sure you're sufficiently fatigued. This initial beatdown is necessary to ensure you get the maximum benefit from Blender's infamous 'Pain Shakes.' Three sets of these little devils help you develop a supernatural ability to recover from big efforts. The bonus is that you also beef up your ability to produce high-end power, building AC and MAP at the same time. The threshold efforts at the end are the bitter cherry on the sundae, improving your body's ability to produce aerobic power and helping make sure your FTP will get the same boost as your AC and MAP. A rising tide of lactic acid raises all boats. Oh, and clocking in at an hour and 40 minutes, Blender will also help whip your endurance into a frenzy.
- Author: foldingbikebass
- Sport: bike
- Duration: 102 min
- Dominant zone: Anaerobic
- Intensity: 0.88
- Created: 2021-01-11T16:51:00.870Z
- Updated: 2026-04-22T10:45:42.952Z
Structure
- Recovery 4:9 min @ 50% (50w) 90 rpm
- Recovery 2:13 min @ 60% (60w) 100 rpm
- FTP 25 sec @ 105% (105w) 100 rpm
- FTP 1:30 min @ 76% (76w) 100 rpm
- FTP 2:32 min @ 85% (85w) 100 rpm
- FTP 1:1 min @ 90% (90w) 100 rpm
- FTP 1:2 min @ 105% (105w) 100 rpm
- Recovery 1:25 min @ 50% (50w) 90 rpm
- FTP 16 sec @ 90% (90w) 95 rpm
- FTP 30 sec @ 105% (105w) 100 rpm
- FTP 5:23 min @ 90% (90w) 95 rpm
- FTP 37 sec @ 100% (100w) 80 rpm
- FTP 3:15 min @ 90% (90w) 95 rpm
- Recovery 2:2 min @ 50% (50w) 90 rpm
- MAP 2 min @ 119% (119w) 100 rpm
- Recovery 2 min @ 50% (50w) 100 rpm
- FTP 1:13 min @ 90% (90w) 95 rpm
- FTP 17 sec @ 100% (100w) 80 rpm
- FTP 47 sec @ 90% (90w) 95 rpm
- FTP 26 sec @ 100% (100w) 95 rpm
- FTP 18 sec @ 90% (90w) 95 rpm
- FTP 58 sec @ 100% (100w) 95 rpm
- FTP 1:51 min @ 90% (90w) 95 rpm
- FTP 38 sec @ 100% (100w) 80 rpm
- FTP 1:28 min @ 90% (90w) 95 rpm
- Recovery 2:2 min @ 50% (50w) 100 rpm
- MAP 1:9 min @ 107% (107w) 110 rpm
- MAP 44 sec @ 112% (112w) 85 rpm
- MAP 2:7 min @ 107% (107w) 95 rpm
- Recovery 2 min @ 50% (50w) 100 rpm
- FTP 2:24 min @ 90% (90w) 95 rpm
- FTP 27 sec @ 100% (100w) 85 rpm
- FTP 3:10 min @ 90% (90w) 95 rpm
- Recovery 3:56 min @ 50% (50w) 100 rpm
- MAP 40 sec @ 119% (119w) 100 rpm
- 2X
- Recovery 21 sec @ 50% (50w) 90 rpm
- MAP 39 sec @ 119% (119w) 100 rpm
- Recovery 20 sec @ 50% (50w) 90 rpm
- MAP 42 sec @ 119% (119w) 100 rpm
- Recovery 22 sec @ 50% (50w) 90 rpm
- MAP 40 sec @ 119% (119w) 100 rpm
- Recovery 20 sec @ 50% (50w) 90 rpm
- MAP 47 sec @ 119% (119w) 100 rpm
- Recovery 2:3 min @ 50% (50w) 90 rpm
- MAP 30 sec @ 140% (140w) 100 rpm
- Recovery 30 sec @ 50% (50w) 90 rpm
- MAP 31 sec @ 140% (140w) 100 rpm
- Recovery 31 sec @ 50% (50w) 90 rpm
- MAP 32 sec @ 140% (140w) 100 rpm
- Recovery 31 sec @ 50% (50w) 90 rpm
- MAP 31 sec @ 140% (140w) 100 rpm
- Recovery 29 sec @ 50% (50w) 90 rpm
- MAP 32 sec @ 140% (140w) 100 rpm
- Recovery 30 sec @ 50% (50w) 90 rpm
- MAP 34 sec @ 140% (140w) 100 rpm
- Recovery 2 min @ 50% (50w) 90 rpm
- 2X
- AC 22 sec @ 138% (138w) 100 rpm
- Recovery 40 sec @ 50% (50w) 90 rpm
- AC 21 sec @ 138% (138w) 100 rpm
- Recovery 40 sec @ 50% (50w) 90 rpm
- AC 22 sec @ 138% (138w) 100 rpm
- Recovery 42 sec @ 50% (50w) 90 rpm
- AC 20 sec @ 138% (138w) 100 rpm
- Recovery 41 sec @ 50% (50w) 90 rpm
- AC 22 sec @ 138% (138w) 100 rpm
- Recovery 3:50 min @ 50% (50w) 90 rpm
- FTP 3:53 min @ 94% (94w) 90 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- FTP 4 min @ 96% (96w) 90 rpm
- Recovery 1:1 min @ 50% (50w) 90 rpm
- FTP 4:21 min @ 96% (96w) 90 rpm
- Recovery 6:36 min @ 50% (50w) 90 rpm